Huge congratulations to this pack of animals who finished the Ragnar Relay this weekend. 200 miles in way less than 24 hours. They finished 26th out of 500 teams. Just a truly incredible accomplishment. Not to mention they set the Guinness Book of World Record for the most abs in one picture. We as a community are so proud to be represented by such an amazing crew. Thank you.
Warm-up
2 minutes of DU practice
2 rounds of
10 OH squats
5 strict pull-ups or ring rows
10 dislocates
5 push-ups
2 minutes of DU practice
Mobility
Front squat mobility – couch, pigeon an lizard
Strength
Front Squat – find a 3RM with a :03 pause + 2×3@90%
*keep building off previous weeks. Be patient and work hard, we only have a few more weeks of this progression!
WOD
“Knockoff”
1 mile run
Rest 1:00
16 min AMRAP
400m run
20 T2B
40 DU’s
